tag:blogger.com,1999:blog-79721061711618743892024-03-12T23:12:11.550-04:00Rose Runs OnRosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.comBlogger112125tag:blogger.com,1999:blog-7972106171161874389.post-34249199227444275702016-04-01T10:37:00.001-04:002016-05-09T20:05:17.628-04:00Tobacco Road Half Marathon<i>This post is about 3 weeks late, but better late than never I suppose...</i><br />
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When I started out the year and listed out some<a href="http://roserunson.blogspot.com/2016/03/2016-goals.html"> running goals</a> I hadn't planned on attempting to run a half marathon until the Fall. But as I was training for my 10k I realized that as I was slowly increasing my mileage I was feeling really really good. As I was approaching double digit mileage for my long runs I was feeling no pain. I started flirting with the idea of running Tobacco Road as a long run and was given the go ahead by my physical therapist. I simply wanted to be on the start line and to finish. My main motivation was to prove my first PT wrong when he said I would never be able to run a half marathon again.<br />
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<tr><td style="text-align: center;"><a href="http://img.pandawhale.com/33294-dont-tell-me-what-I-cant-do-jo-Fsd4.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://img.pandawhale.com/33294-dont-tell-me-what-I-cant-do-jo-Fsd4.jpeg" height="177" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I don't care that Lost has not been on in years, this is a <br />
perfectly legit and timely reference.</td></tr>
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All I had to do was mention it to my running partner, Caitlin, a few weeks before the race and she was all in. I was a little concerned that Tobacco Road was the week after my <a href="http://roserunson.blogspot.com/2016/03/florence-forth-10k.html">10k race</a>. The 10k remained my primary goal, I just started increasing my long run miles on the weekends.<br />
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I haven't run a half marathon since <a href="http://www.roserunson.blogspot.com/2013/11/philadelphia-half-marathon-race-recap.html">Philly</a> in 2013. I am now at least 20lbs lighter and running faster, so even running it as a long run I would set myself up for a nice PR as an added bonus.<br />
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This race has remote parking and you are bused to and from the start/finish area. We had heard horror stories about this from previous years where runners almost missed the start of the race due to traffic. We decided we would rather be early and wait around then be stressed out about getting to the race on time. This meant we had A LOT of time to kill waiting for the start. Luckily we ran into some fellow Oiselle teammates and the time passed rather quickly.<br />
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The first couple miles of the race are on the roads with gentle rolling hills. Caitlin and I were feeling fresh and our pace reflected that. I mentioned that I wasn't sure if I could maintain 10:00/mi pace for the whole race. We decided to keep it comfortably hard for as long as we could and just relax and settle in. We were looking forward to turning on to the trail because we knew a big group of teammates would be cheering. It was so much fun passing them. It gave us a great push as we turned onto the trail.<br />
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<tr><td class="tr-caption" style="text-align: center;">I love this team! (Photo cred: Julie)</td></tr>
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Once on the trail we continued feeling good. The trail is nice and soft and mostly flat. Within a couple of miles we ran into Brooklyn who wasn't having her best day. The three of us worked together navigating the crowds on the narrow trail and checking in and making sure everyone was feeling ok. It was warm and humid so we made sure to hit every water table. I started pouring water on my head as well because it was getting pretty warm.<br />
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Because the course was and out and back we got to see a few Oiselle girls on their way back. It was nice to see so many friendly faces!<br />
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For the first 8 miles we maintained about 10min/mi average pace and everything was feeling pretty good. Things started falling apart in mile 9. We walked so we could take a gel but right after we got going again we came up on a water stop. Because of the heat and humidity we didn't want to skip it. Right after the water stop I got a rock in my shoe that I tried to ignore. I knew it had potential to cause a lot of problems, so we had to stop for that as well. It was really hard to get our grove back and mile 10 was also a struggle. Caitlin asked to walk a couple of times. She told me to go ahead, but we were in this together and I wasn't about to leave her. What I didn't know at the time was that she was suffering with some pretty gnarly blisters. Afterwards when I found out I was shocked she finished as strong as she did.<br />
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We slogged through those two miles knowing that we'd see the Oiselle cowbell corner again at mile 10.5. We were really looking forward to that. We needed all the extra energy we could get to get to the finish.<br />
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<tr><td class="tr-caption" style="text-align: center;">Fake it til you make it (Photo cred: <a href="http://seemommyrunblog.com/">Kelly</a>)</td></tr>
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The last couple miles on the roads felt long and we were looking forward to finishing. We had picked up the pace again but walked up a couple of the hills. We knew we were looking at a 2:15 finish<span id="goog_150884532"></span><span id="goog_150884533"></span> and I was pumped.<br />
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<tr><td class="tr-caption" style="text-align: center;">My favorite pic of the day. I should probably buy it.</td></tr>
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We crossed the finish line in 2:15:38. This is a 12:50 PR for me and over 18 minutes faster than the <a href="http://roserunson.blogspot.com/2013/03/tobacco-road-half-marathon.html">last time</a> I ran this race. I was so happy just to finish the race without feeling any pain and to have a pretty substantial PR was just icing on the cake. It was a fantastic day overall.<br />
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<tr><td class="tr-caption" style="text-align: center;">PR Bell!!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Best running partner ever!</td></tr>
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Two PR's in two weeks, and without my hip bothering me, is what I would call a successful winter of training! Looking ahead to the spring, I'll take a couple of weeks easy and get back into training for the Kiwanis 15k in Asheville in May and the Running of the Bulls in June. I am excited to try my hand at some structured speed work for the next couple of months!<br />
<br />Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com0tag:blogger.com,1999:blog-7972106171161874389.post-56955390075719150592016-03-22T10:43:00.001-04:002016-03-22T10:43:54.971-04:00Florence Forth 10kAs I started back running last Fall I was determined not to repeat my 2014-2015 cycle wherein I work my way back into running only to get injured again and have to start all over. In a couple of shorter Fall races I was seeing paces in the 9:30's, which was really exciting for me. I decided a good and realistic (albeit slightly scary for me) goal to get through the winter was to shoot for a sub-60 10k. I could keep my mileage a little lower and have time to focus on my much-needed strength work as well. I would need to run 6.2 miles at 9:39/mile to clock a 59:59. I hit that pace in the Bull City Race Fest 5 Miler in October and in the Gallop and Gorge 8k in November. My goal was to be able to add one more mile and, most of all, not re-injure my hip.<br />
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I started seeing a new physical therapist in December. I decided to start going when I wasn't actually injured as a preventative measure to strengthen my glutes and correct all of my imbalances in order to avoid having to take 4 months off for the third year in a row. My new PT is amazing. She is also a runner and understands my desire to do whatever it takes to keep running. So with a focus on core and glute strength, I set out using the Another Mother Runner 10k Own it Plan as a guide. I followed the plan's weekly interval and tempo runs. I added one or two easy runs during the week when I did my core/hip work and then long runs on the weekends.<br />
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The training cycle went well but I still wasn't very confident going into this race. I struggled to maintain tempo pace in a few runs and just wasn't sure I had it in me to go sub-60. As the race approached I was most grateful to have made it through the winter without any major hip issues. I've missed March races for the past two years so I was primarily happy just to be at the start line. I was hoping that some race day magic would get me to my time goal.<br />
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I got to the start early and did a very easy 2 mile warm up around Duke's East Campus and some strides before the race. I was nervous about keeping the pace because I've heard that the course is hilly, particularly in the second half. I was comforted by the fact that this is my home town and I was vaguely familiar with most of the route. When the gun went off I just ran and told myself to do what I can.<br />
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Mile 1 was mostly uphill and I was surprised to find myself running a bit faster than my planned race pace while chatting with an acquaintance. When I saw my Garmin beep at 9:14 I knew I had to back off and settle down a bit. Miles 2 and 3 are a net downhill with a few rolling hills. I slowed down but was still hitting paces in the 9:20's. My watch hit the 5k mark at 28:56, which is a PR time for me. I started to get a little excited but knew I still had half the race to go and the biggest hills were still ahead of me.<br />
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Mile 4 had a pretty steep and long hill. I was certain I would have to walk part of it, but I shocked myself by making it up the whole thing without ever stopping. It took a lot out of me but my mile split was right on target at 9:35. The last big hill came in the last mile or so and by this time I let myself walk for a few seconds knowing I had a little time in the bank. The last mile is part of my weekly tempo run route so I knew exactly what to expect. I was pretty tired by this point and just wanted it to be over.<br />
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As I crossed the finish line my watch said 59:00 and I was so excited!<br />
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I found out soon afterwards that the race only counts the gun time, so my official time was 59:32. I was a little disappointed in that, but it is still sub-60 and knowing I can go faster than that will give me some added confidence in my next 10k.<br />
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Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com2tag:blogger.com,1999:blog-7972106171161874389.post-9914550049746623522016-03-14T17:59:00.001-04:002016-03-14T17:59:20.931-04:002016 GoalsIn the beginning of the year I made several running goals for 2016.<br />
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<b>1. Run through the year without a major injury.</b><br />
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In both 2014 and 2015 I missed 3-4 months of running thanks to the same running injury. This year I am determined not to let that happen again. I have been seeing a new physical therapist since December. She is also a runner and understands my desire to do whatever it takes to keep running. The difference this year is that I started seeing the PT as a preventative measure to keep an eye on my hip and core while I am not injured. To this end I am making more of a commitment to the ancillary work than I ever have. It seems to be working as I am runner stronger than I ever have. I am listening to my body and backing off when need to.<br />
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<b>2. Sub-60 10k</b><br />
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In the Fall of 2015 I ran a couple of races that made me think that this goal was not out of my reach. It seemed like a good way to test my body's boundaries as I started getting stronger.<br />
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<b>3. A fall half marathon.</b><br />
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I want to see how my body responds to the increased mileage and if nothing hurts I want to run another half marathon. My last half marathon was Philadelphia in the Fall of 2013. When I first got injured in the Spring of 2014, my PT said I would never run long distances again. I refuse to accept that. Plus, as I've said, I am running better than I ever have before. I just want to see what I am capable of. The temptation is just too great for me at this point.<br />
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I think these goals are all attainable but they will take some hard work and consistency in all areas. I have to focus on the quality of my workouts and not get hung up on the amount of miles I am running. I will have to run less miles than I would prefer in order to have time to get my core and strength work done. But if it means that I can continue running without being injured, there really isn't a question about it. I also need to focus on cleaner eating. I think a large part of my progress is my 20 pound weight loss over the past couple of years. Less stress on my body is key.Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com0tag:blogger.com,1999:blog-7972106171161874389.post-31546447993614443422015-02-03T19:06:00.000-05:002015-02-03T19:06:49.687-05:00January Check In<div class="separator" style="clear: both; text-align: left;">
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Last night I was reflecting on this past month of running in my new <a href="http://www.oiselle.com/shop/oiselle-plus/believe-training-journal" target="_blank">Believe Training Journal</a>. I like that at the end of each month it prompts you to reflect back on the past couple of weeks so you can assess what worked and what didn't. Overall January was a fantastic month of training, but not without some hiccups. Here's the rundown for January:</span><br />
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<b>The Good:</b><br />
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<li>I logged my highest monthly mileage ever at 110 miles for the month. I've come close to 100 miles in a month a few times before but never passed this particular milestone. I credit running consistently 5 days a week and upping my mid-week miles. </li>
<li>A new 5k PR!! I started the month with the Commitment Day 5k. Going into the race I wasn't really sure what I wanted to achieve, whether I wanted to race it or just take it easy. My training plan that day called for a negative split 5 miles so I decided to have a 2 mile warm up and see what my legs felt like doing for the race. I sped out the first mile at 9:16/mile and knew I really couldn't maintain that pace for the whole race. I was hoping for a 9:45 overall average so I tried to calm myself down in the second mile.The second mile clocked in at 9:58 and I was getting tired. I wanted to give it all I had for the last mile but the path was covered in black ice and we all had to walk a few portions. Since my number one goal is my half in March I wasn't about to risk injury. The last mile read 10:10. My official time was 30:37 (9:52 avg pace). So close to sub-30! It made me excited to try a few more 5k's after my goal race in March!</li>
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<li>Nailing workouts that looked scary on paper. </li>
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<li>This training cycle is the first time I have tried tempo runs and I love them. Over the past couple of weeks the tempo miles have been increasing and instead of being intimidated, I find myself looking forward to them.</li>
<li>Long runs with a few race pace miles in the middle are also new to me and I was able to do them just fine.</li>
<li>My favorite run of the month was a negative split 6 miler. The plan called for a 2,2,2 run meaning that my pace should drop every two miles. During the week I usually run on the treadmill since I have to go very early in the morning. This particular morning I decided to drive out to the trail and try pacing on my own instead of relying on the treadmill. My plan was a relaxed first 2 miles, then my "B goal" half marathon pace (10:45) and then my "A goal" pace (10:30), By the time I got to mile 5 I was feeling so good I decided to give a little extra in the last 2 miles. I think I did pretty good.</li>
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<b>The Not-So-Good</b><br />
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<li>Perhaps related to my jump in mileage this month I have developed a tightness on my left leg, particularly in my calf. Because my huge injury last year was on my left side this gave me cause for concern. Then last week when I started feeling some old familiar pains in my SI joint I knew it was time to step back a little. I actually skipped my last long run of the month and took a couple days off. That seems to have helped a lot because everything is feeling much better.</li>
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<b>Things To Work On:</b></div>
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<li>My main goal for the coming month is to listen to my body and don't be afraid to take a step back if necessary. Taking a few preventative days off is way better than being forced to take 5 months off again.</li>
<li>Consistent core and hip strengthening. I have been doing this a couple of times a week, but I really feel that I need to incorporate a few hip strengthening exercises each day in addition to what I am already doing. I just ordered some resistance bands to help me out.</li>
<li>Get enough sleep!</li>
<li>Be mindful of what I am eating. I am slacking off a little and I need to get back on track.</li>
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Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com0tag:blogger.com,1999:blog-7972106171161874389.post-84593888818884984762015-01-02T11:53:00.000-05:002015-01-02T11:53:25.157-05:00The Best of 2014As far as running goes, 2014 just wasn't my year. I had such high hopes. I went into 2014 calling it "the year of the marathon". My first marathon was supposed to be in April and then Marine Corps in the Fall.<br />
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My training for RNR Raleigh came to a <a href="http://www.roserunson.com/2014/03/change-of-plans.html" target="_blank">screeching halt</a> with my first 20 mile run. What followed was 4 months of physical therapy and 2 months of getting up the nerve and the athletic base to start running again. I DNS'ed more races than I ran, including Marine Corps.<br />
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To say I was frustrated would be an understatement. When I started running again in August, I felt like I had a huge hill to climb to get to where I was before I got injured. My legs felt heavy and nothing about it was easy.<br />
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But then something clicked. Looking at my training log it seems like all of the sudden with one 4 mile treadmill run everything changed for me. I stopped running intervals and my paces were dropping. I give a lot of credit to the <a href="http://anothermotherrunner.com/" target="_blank">Another Mother Runner</a> 10k Finish It plan. I used it to train for my Thanksgiving Day 10k race and the workouts were more structured than anything I had tried before. And I was nailing them. Training for that race using that plan gave me so much confidence in my running.<br />
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As the Fall went on I PR'ed in the 5 mile, and 10k distance and placed 2nd in my Age Group for a trail run. I had so much fun coming back to running. Looking back on my injury, I can honestly say that I am thankful for it. While I could not see the benefits while I was in the thick of it, it gave me the chance to completely reset my running and the tools I needed to get even better.<br />
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So instead of looking at 2014 as "the year that wasn't" I prefer to focus on the <a href="http://www.roserunson.com/2014/12/go-ahead-call-it-comeback.html" target="_blank">positive experiences</a>. And because I really like <a href="http://misszippy1.com/2014/12/year-of-running-2.html" target="_blank">Miss Zippy's</a> Year in Review (<a href="http://www.roserunson.com/2012/12/the-best-of-2012.html" target="_blank">2012</a>, <a href="http://www.roserunson.com/2013/12/the-best-of-2013.html" target="_blank">2013</a>), here is my Best of 2014!<br />
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<b>Best Race Experience</b><br />
I'd have to say my best race experience was the Bull City Race Fest 5 miler. It was a race I initially signed up for for fun because it was a local race and a lot of people I knew were running it. I was my first race in almost a year and my first in my Oiselle singlet. It was awesome to have friends and teammates on the course. Plus, I completely shocked myself with a >9 minute improvement over last year's time.<br />
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<a href="http://1.bp.blogspot.com/-WWSbDg_OLFI/VKbHRMbFfCI/AAAAAAAAIBQ/46k068BGGKE/s1600/10403514_10152478066661482_3556777338566100513_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-WWSbDg_OLFI/VKbHRMbFfCI/AAAAAAAAIBQ/46k068BGGKE/s1600/10403514_10152478066661482_3556777338566100513_n.jpg" height="400" width="368" /></a></div>
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<b>Best Run</b><br />
It may seem strange but my best run was a 4 mile treadmill at a ungodly hour on a Monday morning in September. It was an easy 3 miles followed by 6 strides and I did the whole run without stopping once. This was huge for me. It got me thinking about the personal boundaries I set for myself and gave me the courage to push past them.<br />
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<b>Best Piece of New Gear</b><br />
My <a href="http://www.oiselle.com/" target="_blank">Oiselle</a> singlet! This year I joined the <a href="http://www.oiselle.com/blog/introducing-oiselle-flock" target="_blank">Oiselle Flock</a> and am having so much fun being part of this team!<br />
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<tr><td style="text-align: center;"><a href="http://www.oiselle.com/sites/default/files/the-flock-b.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.oiselle.com/sites/default/files/the-flock-b.jpg" height="293" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lovingly stolen pic from <a href="http://www.oiselle.com/sites/default/files/the-flock-b.jpg" target="_blank">here</a></td></tr>
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<b>Best Piece of Running Advice</b><br />
This came from my physical therapist who strongly indicated over and over again not to neglect my core and hip strengthening exercises. I very aware that running can't just be about actual running. To prevent another lengthy injury and to become a better runner I really need to make core work and hip strengthening exercises a priority.<br />
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<b>Most Inspirational Runner</b><br />
This would have to go to my Oiselle teammates near and far. I love reading their highs and lows and everything in between. In particular I absolutely love the little team we have assembled here in North Carolina. I've lucky to not only consider them my teammates but also my friends.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-_VnI2JEc4oo/VKbLeCscx8I/AAAAAAAAIBc/grpkbyJBiuM/s1600/City-of-Oaks-meetup---Allie-B.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-_VnI2JEc4oo/VKbLeCscx8I/AAAAAAAAIBc/grpkbyJBiuM/s1600/City-of-Oaks-meetup---Allie-B.jpg" height="293" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Oiselle Team NC at the City Of Oaks Marathon Relay in November</td></tr>
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<b>If you could sum up your year in a couple of words, what would they be?</b><br />
A total learning experience.Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com0tag:blogger.com,1999:blog-7972106171161874389.post-59071983491454787122014-12-18T10:34:00.002-05:002014-12-18T10:34:49.908-05:00Go Ahead, Call it a Comeback<div class="separator" style="clear: both; text-align: center;">
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Yeah, it's been a long time since my last post. The truth of the matter is that in the deepest throes of my injury, the last thing I wanted to do was talk about it. I pretty much avoided social media for months because I couldn't bear to read about my friends having great runs and PRing races. Maybe that makes me a jerk, but I was a jealous hater.<br />
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When I started PT in March, I thought I would just take a few weeks off and everything would just sort itself out. After six weeks, things were still pretty painful. I had dry needling sessions every couple of weeks from the middle of my back down through my hamstring. Just sitting in the car was so painful in my glute and SI joint I would cry on the way home from work. Things were progressing so slowly and to say I was frustrated would be a severe understatement.</div>
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Despite my whining, I kept up with my exercises and eventually I was cleared to use my road bike. I have always loved cycling but it always took a back seat to running. I was thrilled to be able to do some sort of physical activity. And loved being able to ride so much throughout the summer.</div>
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<tr><td class="tr-caption" style="text-align: center;">This was my view for most of the summer. I didn't hate it.</td></tr>
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Between the biking and increasing the intensity of my PT exercises I was able strengthen my core and glutes and slowly eliminate all the pain I had been feeling for months. In July had a treadmill test where my gait was analyzed and after a few adjustments I was told to go home and try out a run on my own.</div>
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<tr><td class="tr-caption" style="text-align: center;">Maybe I was a little excited</td></tr>
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My first few runs were very short and very slow and I paid super close attention to how every thing was feeling. While I was so happy to be running it was also discouraging to realize how much fitness I had lost over the course of three months. I had to start all over again and it took a while to stop comparing myself to where I was before the injury.</div>
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Because I work better with goals I chose a Thanksgiving Day 10k race to train for. I took a month or so to very gradually ease myself back into running on a regular basis. In September I started the 10k Finish It plan from <a href="http://anothermotherrunner.com/" target="_blank">Another Mother Runner</a> and very carefully started to increase the intensity of my workouts. Along the way though something just clicked. I was able to stop relying on run/walk intervals and run continuously. This in itself was a big deal to me since I have been running intervals for the past couple of years and had convinced myself that I needed them. My runs got longer and longer and I found myself not needing to stop and walk. It was a huge confidence boost at a time I desperately needed one. </div>
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I loved the AMR plan because it also incorporated speed work, which is something I never really did with any other training plan. Speed work came mostly in the form of short high intensity intervals. They started out small and gradually increased in difficulty each week. I found myself looking forward to these workouts. Because all of my mid-week running is done on a treadmill, they really broke up the monotony and occupied my brain for the whole workout.</div>
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Around the same time I also started really focusing on my diet in an attempt to lose some weight. I added cross training to my training and continued focusing on core and glute strength. To date I have lost 15 pounds and have seen all sorts of benefits. I can now fit into a pants size I haven't seen since before my 9 year old was born. Most exciting to me though is watching my paces drop. The combo of the speed work and the weight loss has done incredible things for my running so far.</div>
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In October I decided to test things out with a local 5 mile race. Originally I was going to skip it this year but a bunch of friends were running and I had a ton of FOMO. I decided that it would be a no pressure race and just have fun. As I was running I couldn't believe how great I felt and I couldn't believe the numbers I was seeing on my Garmin. I finished the race in about 9.5 minutes faster than last year and had my first single digit average pace (9:59 totally counts). </div>
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<tr><td class="tr-caption" style="text-align: center;">My first race in a <a href="http://www.oiselle.com/" target="_blank">Oiselle</a> singlet. It definitely gave me wings.</td></tr>
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I used the momentum from the race to drive the rest of my training for the 10k. I relied on the MacMillan calculator for my training paces and set a goal time of 1:02:xx which would be about a 5min PR for me. I was nervous about this goal but equally as excited.</div>
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The 10k itself was in Ohio where we were spending the holiday with my husband's family. I expected it to be flat but encountered a lot of rolling hills. I'm used to them so they were no big deal, it was just a surprise. With the exception of a down hill second mile clocking in at 9:35, I kept the pace around 10:00/mile for the whole race and knew that my A goal was within my reach. I stayed strong physically and, most importantly, mentally throughout the whole race. I was able to push through the times where I wanted to slow down or even walk. I felt I ran as strong as I could the entire race. I finished in 1:02:08, which is a 5:39 10k PR for me.<br />
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<tr><td class="tr-caption" style="text-align: center;">Total goober</td></tr>
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Training for and running this race was beyond anything I could have hoped for. I have said on more than one occasion that getting injured was the best thing that has ever happened for my running. Sure it was impossible to see that when I was in the middle of it, but recovering from injury allowed me the chance to totally reset my running. I am gaining the confidence I need to run faster and to try new things. I am approaching my diet and cross training with a different mindset as well. I believe all of this is just setting me up for great things ahead.<br />
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Next up - double digit runs and my return to the half marathon!</div>
Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com1tag:blogger.com,1999:blog-7972106171161874389.post-10386475296382600592014-04-16T21:33:00.000-04:002014-04-16T22:07:38.864-04:00Reflections on my DNS<div>
<span style="font-family: inherit;">I had been looking forward to this past Sunday for months. Counting down the months and weeks focused on one singular goal - to cross the finish line of my first full marathon. I woke up much earlier than I wanted to more times than I care to count to count. I suffered through the coldest temperatures I've seen since we left Boston six years ago just to run. I missed hours with my family. All for this one goal. On any given day I could tell you the exact number of days until April 13th.</span></div>
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<span style="font-family: inherit;">Ever since my doctor and physical therapist told me a few weeks ago that my hip injury was too severe to even think about running the marathon, I've been dreading April 13th. When I first got hurt I thought I had come to terms with what it meant for my running this spring. It turns out that was a big fat lie because in the weeks and days leading up to Rock n Roll Raleigh every time I got and email or saw a Facebook post it was like a punch in the gut.</span></div>
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<span style="font-family: inherit;">I know this all seems a bit melodramatic. That's because it is. I kept repeating to myself and my friends that there are people in this world with real problems. Problems more important than missing a race. But I was disappointed and I just wanted it to be over.</span></div>
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<span style="font-family: inherit;">However, because this was the biggest road race Raleigh has seen, I still wanted to be a part of it and I wanted to make the best of my situation. I decided to volunteer at my running group's water station at mile 4. This way I could help out while cheering on my friends. (Besides, volunteering is just good race karma.)</span></div>
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<span style="font-family: inherit;">I also decided to keep some of the plans I had made with my friends. Brent was away for work for the weekend and my kids went to stay with my parents, so I had a little stay-cation with my friends in Raleigh. They were running the half and I wanted to be there to experience the weekend like we had planned all along.</span></div>
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<span style="font-family: inherit;">So in pure lazy blogger form, instead of sharing every single step, I shall share my weekend in pictures.</span></div>
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<span style="font-family: inherit;">Thursday night was an amazing dinner with <a href="http://geekgalontherun.blogspot.com/">Jolene</a> followed by the <a href="http://anothermotherrunner.com/">Another Mother Runner</a> party. I've been a long time fan of AMR and I just love Sarah and Dimity and the community of mother runners they've created.</span><br />
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<span style="font-family: inherit;">Saturday was the expo. I was bummed about picking up a bib I was never going to use (except for the beer ticket. I used that) so my girls Monica and Francesca knew EXACTLY how to cheer me up. Behold, gelato and cupcakes on the same plate. They just get me.</span><br />
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<span style="font-family: inherit;">Sunday I was up bright and early to hand out gatorade like a BOSS. This was actually an incredibly awesome way to watch the race. And when anyone from our running group came through - complete madness. So much fun!</span></div>
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<span style="font-family: inherit;">The water stop was at mile four and only a couple of blocks from the finish area. I was able to get there after our water stop closed to cheer on the finishers and wait for Monica and Fran. I think that cowbell gave me blisters. </span></div>
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<span style="font-family: inherit;">My coping mechanism for my big fat DNS: double fisting at 11am on a Sunday morning. I think I handled it pretty darn well.</span></div>
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<span style="font-family: inherit;">I am happy to see the weekend behind me. There were a few self-pity moments and a couple of times I wanted to cry, but the good times far outweighed the bad. I had a great day hanging out with so many people I know from the Raleigh/Durham running community. And I felt so much love from my friends.</span><br />
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<span style="font-family: inherit;">So I am dusting off and moving on. Next up Marine Corps. And just so you know, October 26th is in 192 days.</span><br />
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Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com4tag:blogger.com,1999:blog-7972106171161874389.post-89212080776513386302014-03-31T13:05:00.000-04:002014-03-31T13:05:01.168-04:00My First PT Appointment and Dry Needling<div class="separator" style="clear: both;">
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<i>Alternatively titled: The Time I Jumped Head First into a Controversial Medical Treatment on Blind Faith</i></div>
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This past Saturday I had my first physical therapy appointment for the pain I have been having in my hip. My physical therapist, Mike, was all business and I liked that. I am completely serious about getting this issue kicked as soon as I can so I can get back to running.</div>
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After a good while manipulating my legs and hips he narrowed my problems down to the piriformis and my SI joint. Apparently they are all out of whack (yes, this is the actual scientific medical terminology) because my pelvis is pretty unbalanced. I favor my right side, which makes the left side weaker and less flexible.</div>
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Immediately he made a plan: 1) deal with the pain, 2) get my pelvis properly aligned and 3) strengthen the left side. I was pretty encouraged by his enthusiasm and confidence that he could fix me. Furthermore, I was pretty psyched that we could start dealing with the pain right away with some Dry Needling. </div>
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<span style="font-family: inherit;">In Dry Needling, small </span>acupuncture<span style="font-family: inherit;"> needles are inserted into the trigger points, or knots, in your muscle. The needle is inserted directly into the the knot and than moved slightly around the area. This causes a local trigger response, which feels like a muscle spasm. This makes the muscle fibers release allowing the muscle to relax. </span></div>
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<span style="font-family: inherit;">Mike warned me extensively that this was not a comfortable procedure. He offered me the chance to go home and research it and come back. Or I could do it right now. I </span>surprised myself in agreeing so quickly, since I am a huge baby when it comes to needles, but I love running more and I want to get better quick.</div>
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<a href="http://1.bp.blogspot.com/-Jh5KSpqLWdk/UzmBtvV0MEI/AAAAAAAAH6o/ImkdQiNkq5o/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Jh5KSpqLWdk/UzmBtvV0MEI/AAAAAAAAH6o/ImkdQiNkq5o/s1600/images.jpg" height="212" width="320" /></a></div>
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<span style="font-family: inherit;">He had me lay on my stomach on the table while he located the knots in my piriformis. The muscle is so tight that it was quite uncomfortable just to have him palpate it. The needles themselves didn't hurt, just the tiniest pinch. I felt nothing until he hit the trigger point. When he did, it felt like a jolt of electricity which was quite uncomfortable. He did this for 4 trigger points before we stopped for the day. </span></div>
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<span style="font-family: inherit;">When I got up off the table the results were immediate. My pain was gone. It was crazy and too good to be true. I was sore from the muscle spasms, but the actual pain I had been experiencing for the past three weeks was so much better.</span></div>
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<span style="font-family: inherit;">I woke up on Sunday with quite a bit of soreness which, from what Mike told me and from I read after the fact, was to be expected. This morning I am feeling no pain in the piriformis area. My SI joint is still pretty achy, though.</span></div>
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<span style="font-family: inherit;">I have to say that I am glad I didn't go home and read up on it first because a lot of what I have read would have deterred me from going through with the treatment. Most people say it is very painful. While there was some element of pain and discomfort, over all it wasn't too terrible. Also Dry Needling is a pretty controversial treatment in the PT world and not approved in every state. I can only speak for my own personal experience. I went into that appoint hoping for a miracle to cure my pain and I got one.</span></div>
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<span style="font-family: inherit;">This is only the first step to my road to recovery. I will most likely need more dry needling sessions in the coming weeks, but now that we've been able to significantly lessen the pain, I have to get to work on the underlying problems that caused my pain in the first place. We'll work on strengthening up my left side. hopefully a return to running might not be too far off.</span></div>
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Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com0tag:blogger.com,1999:blog-7972106171161874389.post-84145819560856673482014-03-25T09:39:00.000-04:002014-03-25T09:39:10.296-04:00Change of PlansI've had pain all around my hip for two weeks with little to no improvement. I was nervous to go to another sports medicine doctor because my <a href="http://www.roserunson.com/2013/07/injury-update.html">last experience</a> was not awesome. But by last Friday afternoon I was nearly crying from the pain. I was able to get an appointment with a different doctor first thing Monday morning.<br />
<br />
After some x-rays and being bent and twisted every which way, the doc said he didn't think I had a stress fracture. In terms of soft tissue injury I have "a little bit of everything" - tightness and strain in my IT band, my piriformis and SI joint.<br />
<br />
"Great!" I said, "So can I run my marathon in 3 weeks?"<br />
<br />
For a split second he just looked at me.<br />
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"Ummm, no"<br />
<br />
I mean, I knew what he was going to say, I just needed him to say it out loud. And the knowledge that he was actually going to say no, didn't make hearing it any easier.<br />
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<br />
He did say that I could run it, but most likely I wouldn't finish and turn a manageable injury into something much worse. I tried to hold myself together while we discussed our plan: 6 weeks of PT with a focus on core strength and hip flexibility. (I also have to say that I am glad I didn't let my previous experience with a sports med dr keep me from going to a different one. I loved this doctor. He had such a great attitude and seemed to genuinely care about getting me back in my Brooks.)<br />
<br />
When the appointment was over I allowed myself a couple of minutes to cry it out and wallow in my self pity. I mean, months of running in the freezing cold just down the drain. Eventually I gained some perspective. This is not a real problem. A set-back for sure, but there will be other start lines. Right now I am choosing to look at this as a lesson that in the back of my head I knew had to be learned: that I can not train for these long distances by running alone.<br />
<br />
This winter I half-assed my core work and barely lifted anything heavy. I knew better but I just didn't follow through. So I am picking myself up and pulling up my big girl pants and getting to work.<br />
<br />
<b>Step 1: Get Better</b><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ZP-rAqzvk1g/UzF8GydzWsI/AAAAAAAAH5o/Am62tLNJqx4/s1600/IMG_1306.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ZP-rAqzvk1g/UzF8GydzWsI/AAAAAAAAH5o/Am62tLNJqx4/s1600/IMG_1306.JPG" height="320" width="320" /></a></td></tr>
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<br />
My first PT appointment isn't until Saturday. Until then I will be rolling and stretching like a boss. I was using just a regular foam roller but have since upgraded to the Trigger Point roller after many recommendations. I bought a lacrosse ball to get the oh-so-hard to reach piriformis. (I had to look up YouTube videos on exactly how to do this. I don't recommend that. It was kind of creepy.) The stick comes with me to work, much to the chagrin of my office-mate who asked why running is my hobby when I need to use torture devices to do it. Some people just don't understand.<br />
<br />
<b>Step 2: Cross train</b><br />
<br />
Running alone just isn't going to cut it anymore, especially if I want to run longer distances or improve my speed. Definitely going to put more emphasis on core work and strength training.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-S62ABsE3m4Y/UzGDJak_bMI/AAAAAAAAH6A/C4vO0wvOFrU/s1600/workout.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-S62ABsE3m4Y/UzGDJak_bMI/AAAAAAAAH6A/C4vO0wvOFrU/s1600/workout.gif" height="211" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Did you know that "Go For It" by the Hot Sundaes is <br />not available on iTunes? WTH?</td></tr>
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<b>Step 3: Nutrition</b><br />
<br />
While I am working on the bigger picture I can not ignore the vital role of nutrition. If I can focus this rebuilding period on cleaner eating and perhaps even some weight loss, all the better.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-J_bQ3vhGTys/UzGEimflUoI/AAAAAAAAH6I/F94d58cpM-o/s1600/images.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-J_bQ3vhGTys/UzGEimflUoI/AAAAAAAAH6I/F94d58cpM-o/s1600/images.jpg" height="299" width="320" /></a></td></tr>
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<br />
Overall, I am surprised at how quickly I have come to accept my current situation. I mean, crying and self pity is not going to change anything. It turns out I already had a back-up plan. Last week I found out I was accepted into the Marine Corps Marathon. I couldn't be more excited. It will be my biggest race by far. I'm ready to do the work because in 7 months I am more determined than ever to make it to this start line!<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-p4NGw9zqb48/UzGBc15t_II/AAAAAAAAH50/_y28aC0XDaY/s1600/MCM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-p4NGw9zqb48/UzGBc15t_II/AAAAAAAAH50/_y28aC0XDaY/s1600/MCM.jpg" height="320" width="320" /></a></td></tr>
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<br />Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com6tag:blogger.com,1999:blog-7972106171161874389.post-41639154096399139182014-03-20T10:42:00.002-04:002014-03-20T10:42:27.791-04:00Everything hurtsWell, I am three weeks out from my marathon and everything hurts.<br />
<br />
And not in a good way. My training came to a screeching halt about 2 weeks ago after my first 20 miler.<br />
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The run itself was good. I consisted of 2 5-mile out and backs on my favorite running trail. There are a couple of people in my running group also training for the Rock n Roll Raleigh full and I have loved running with them. I had pleasant company and mentally breaking up the run into 4x5-mile segments was a great way to get the run done.<br />
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When my Garmin did hit 20 miles I stopped and walked and stretched a bit, but my legs just completely locked up. It was quite painful, but I just attributed it to having run my longest distance ever. I continued stretching and rested the next day.<br />
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In the week that followed I developed a pain in my left hip that radiated down my leg. I tend to suffer through some minor hip pain at least once per training cycle. I decided to rest for a couple of days and concentrate on yoga. This combo has always worked immediately in the past.<br />
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This time it isn't working as quickly, or at all for that matter. Right now I am existing on ice packs and Advil. My tiger tail massager is my constant travel companion. I am contemplating calling a sports medicine office. I am getting really nervous about not being able to run this race that I have been working so hard for.<br />
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Until I know any better, I keep stretching and icing and try to remain calm.Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com1tag:blogger.com,1999:blog-7972106171161874389.post-69348911888833542082014-02-25T08:37:00.000-05:002014-02-25T08:37:09.240-05:00RNR Raleigh Training Weeks 7-11I don't even know where to begin.<br />
<br />
I tend to break my life up into three compartments: Family, Work, and Running. Right now all three are demanding my full attention and the unfortunate result is that I feel like I am falling short at all of them.<br />
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I'm happy that I am taking a relaxed approach to this marathon. I'd be lying if I said I didn't have a time goal. But it is a modest one, my main goal being to finish strong and happy. I want to know if my body and mind can handle the higher mileage. This approach is making it easier to handle the unexpected snags that life is throwing at my training plan.<br />
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Over the past few weeks we've had a couple of big snow and ice storms. Perhaps you've heard the South doesn't exactly handle snow and ice well?<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-gyM4Uev9lA0/Uwog6BhFaiI/AAAAAAAAH3w/pSjZr0jJTEw/s1600/Glenwood.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-gyM4Uev9lA0/Uwog6BhFaiI/AAAAAAAAH3w/pSjZr0jJTEw/s1600/Glenwood.jpg" height="320" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(<a href="http://www.wral.com/wral-tv/image_gallery/13392751/">Source</a>)</td></tr>
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Luckily it wasn't all bad!<br />
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In more rural areas like mine the roads were covered in ice for days with each storm, which meant that everything was closed, including my gym.<br />
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<span style="font-family: inherit;">Despite missing more mid-week runs than I would have liked, the positive is that I have been getting in my long runs. I'm getting into the thick of the training and starting to hit mileage that is new for me.</span><br />
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<span style="font-family: inherit;">Two weeks ago, I had a fantastic solo 16 miler. I set out to take it nice and easy. The result was evenly paced miles (a huge deal for me) from miles 1-12 and progressively faster miles for 13-16. Overall average pace was only 15 seconds slower than my goal pace. It was an amazing run.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">This past weekend was an 18 mile run which I had been nervous about. We were running the same route we ran a few weeks back. During that 14 mile run the last two miles were straight up hill. I struggled a lot and was a bit demoralized by the end. This run was amazing. We took the pace nice and easy. I killed the hills at the end and felt fantastic at the end.</span><br />
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<tr><td style="text-align: center;"><a href="https://lh3.googleusercontent.com/-psYeLWkS_oQ/UwwDX93LdAI/AAAAAAAAH4I/UDNYbtg7ABg/s640/blogger-image--799156935.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://lh3.googleusercontent.com/-psYeLWkS_oQ/UwwDX93LdAI/AAAAAAAAH4I/UDNYbtg7ABg/s320/blogger-image--799156935.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">See? I look totally happy.</td></tr>
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All in all, I feel like I am doing the best I can in terms of training. I don't want to sound like I am making excuses, but my reality is that I have a husband who works 70-80 hours a week, my own full time job, and two kids who have school, karate, swimming. I've been as flexible as I can fitting in my training and I trying to be proud of what I <i>am</i> doing rather than be disappointed in what I <i>should</i> be doing.<br />
<br />
Luckily the weather seems to be changing for the better and I am super motivated to do the very best I can in these next 6 weeks.</div>
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Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com4tag:blogger.com,1999:blog-7972106171161874389.post-14228021694247636232014-01-24T08:07:00.000-05:002014-01-24T08:07:42.337-05:00RNR Training Weeks 5 & 6Considering that I am halfway through week 7, I'd say this recap is a little late. But honestly there isn't much to write. Both of these weeks were a wash for different reasons. Since I am training to finish and simply cover the distance I am not overly concerned, but I am glad it happened in the beginning of my training cycle.<br />
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<b>Week 5</b>: aka the week of the Polar Vortex.<br />
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<a href="http://3.bp.blogspot.com/-_0MCzzUC4Bw/UuGI95L3IUI/AAAAAAAAH3E/pBj_GAKRAOc/s1600/polar-vortex-meme.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-_0MCzzUC4Bw/UuGI95L3IUI/AAAAAAAAH3E/pBj_GAKRAOc/s1600/polar-vortex-meme.png" height="198" width="320" /></a></div>
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I missed my mid-distance hill run because it was bitterly cold and the kids' school was delayed. Other wise it was an ok week. I got in 4 runs for a modest total of 19.25 miles. Had I gotten that 6 extra miles I would have been right where I wanted to be for the week, but it is what it is.</div>
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<ul>
<li><b>Wednesday</b>: 4 mile treadmill speedwork consisting of 1 mile warm up followed by 4 x 0.5 mi repeats at increasingly higher speeds, 0.1m rest between, 0.5 mi cool down. This certainly made the treadmill a little more tolerable</li>
<li><b>Thursday</b>: Holy cow my quads were sore from the workout the day before! An easy 3 mile treadmill run flushed them out. Core work afterwards.</li>
<li><b>Saturday</b>: 10 mile long run with my running group. Would have liked to have tacked on a couple more miles afterwards but some really strong storms were rolling in complete with tornado warnings. I thought it best to pack it in and go home.</li>
<li><b>Sunday</b>: 2.25mi on the treadmill before my yoga class.</li>
</ul>
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<b>Total miles</b>: 19.25</div>
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<b>Week 6</b>: aka the week I find out how effective my flu shot was.<br />
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I woke up on Tuesday morning feeling not well at all. I sat in bed for a good 45 minutes contemplating getting up and going to the gym to get my workout in but in the end decided against it. I was feeling a little feverish and overall not well. By about 10 o'clock I was on my way home from work because I was feeling progressively worse throughout the morning. By noon I was on my couch unable to move. I stayed home from work the next two days battling a mild case of the flu/strep throat. Needless to say there was no running at all.<br />
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<a href="http://1.bp.blogspot.com/-grSQcbcAZGs/UuGJKBxc-kI/AAAAAAAAH3M/KMQcIJidoL4/s1600/tumblr_ly3m58BSk81qctyvoo1_500.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-grSQcbcAZGs/UuGJKBxc-kI/AAAAAAAAH3M/KMQcIJidoL4/s1600/tumblr_ly3m58BSk81qctyvoo1_500.png" height="320" width="283" /></a></div>
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I was feeling well enough on Saturday to attempt my long run with my running group. Whether or not it was the smartest idea, I will not say. It was a cold cold 13 miles. The last mile and a half was all uphill and I was definitely feeling tired, but I got it done.<br />
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<b>Total miles</b>: 13<br />
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Overall I am not beating myself up. I feel I am doing the best I can with the time I have and I still have a lot more time in my training plan. I am just praying that this brutal winter weather will let up so I can spend a little more time outside.Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com1tag:blogger.com,1999:blog-7972106171161874389.post-71741612428684494172014-01-06T10:20:00.000-05:002014-01-06T10:20:27.881-05:00RNR Raleigh Training Week 4Maybe you heard on Twitter that it is a little cold outside? Here is my personal favorite way to stay warm! He's going to be too old and too cool to cuddle with his mama soon. I am soaking up every possible moment.<br />
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<a href="http://3.bp.blogspot.com/-fnVNUO8po-g/UsrINu-mwXI/AAAAAAAAH2g/c5SNDM5TWLo/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-fnVNUO8po-g/UsrINu-mwXI/AAAAAAAAH2g/c5SNDM5TWLo/s1600/photo+2.JPG" height="240" width="320" /></a></div>
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<br />
I have a feeling that when I start getting into the thick of marathon training - a time when the newness of training for a new distance wears off but the race is still many weeks away - that I will look back on this week for some motivation.<br />
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So much seemed to go right for me this week:<br />
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<ul>
<li><b>Monday </b>- Rest </li>
<li><b>Tuesday </b>- 4.6 miles to get to 700 for the year (200 miles over my original goal!)</li>
<li><b>Wednesday </b>- 3.1 miles to start the year off right.</li>
<li><b>Thursday </b>- 6 miles on my hilly route</li>
<li><b>Friday </b>- Rest </li>
<li><b>Saturday </b>- 14 mile freaking cold long run</li>
<li><b>Sunday </b>- 2.5 shakeout miles on treadmill to hit my first 30 mile week. 1hr yoga class.</li>
</ul>
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<b>Total miles:</b> 30.2<br />
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I am not really following a set training plan for this marathon. I know I want to run 4-5 times per week. I have my running group's long run schedule which I will start following once the weekly group runs hit 12ish miles. Until then I want to keep my long runs between 10-12 miles. During the week I want to run one run where I push my speed, one mid-distance hilly run and one or two short easy runs. Somewhere in there I will try to be more diligent about core work and cross/weight training.<br />
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This week was one of my first weeks running 5 days and my very first week hitting the 30 mile mark. I didn't set out to run my highest mileage week ever but between not having work this week and feeling great while running it just happened that way.<br />
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I am trying to be relaxed about the whole thing. My race pace is not too challenging for me since my goal is to finish this race healthy and happy. My "speedy" runs are based more on effort than actual numbers. Mostly I am experimenting with adding more running days to my week and running higher weekly mileages.<br />
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This week, everything seemed to go well. I ran in my neighborhood for the first time in a really long time and was able to crush 3 different hills that I used to have to walk up. I love seeing progress like that. My 6 mile run on my hilly trail also went really well. I am starting to feel really strong on a couple of the steeper hills that traditionally give me trouble. My splits for the 6 miles were pretty even. Slow for me for sure, but usually they all over the place because of a few steep hills.<br />
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My long run was supposed to be 12 miles - 8 with my running group than 4 more miles afterwards. A couple of other people from my group were heading out for 6 more and told me that the particular trail was not a great place for solo runners. I was (easily) convinced to tack on the extra miles and ended up having a fantastic negative split run, despite the freezing temps.<br />
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<tr><td class="tr-caption" style="text-align: center;">Bare, frozen wetlands on my long run. I miss the color <br />green and temps that don't start with the number 1.<br /></td></tr>
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Mostly likely I won't see another 30-something week for a couple more weeks, but I really had some fun this week. My confidence is definitely high right now!<br />
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<br />Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com3tag:blogger.com,1999:blog-7972106171161874389.post-31853612687267321332013-12-31T13:48:00.000-05:002013-12-31T13:48:24.842-05:00RNR Raleigh Training: Weeks 2 & 3<div class="separator" style="clear: both;">
These past two weeks have been a whirlwind of Christmas, road trips and running.</div>
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<b>Week 2</b>: This was a crazy week between work and the kids' holiday events at school. The result in terms of running was nothing very impressive, just some more base building. A last minute trip to South Carolina cut out a 4th day of running for the week. But snuggles with my 7 week old nephew made up for it.</div>
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<li><b>Wednesday</b>: 3.1 mile progression run with strides on the treadmill at the gym. Rush home so the hubs could get to work early</li>
<li><b>Thursday</b>: 5 miles on my go-to trail for hill training. Pretty chilly, but nice to be outside</li>
<li><b>Sunday</b>: 10 miles in South Carolina</li>
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<b>Total miles</b>: 18.1</div>
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We drove to South Carolina on a whim to visit my husband's sister and her 7 week old baby. I was able to find a rail trail in Greenville, which I was pretty excited about. I figured a rail trail would be a perfect place to run my long miles and not get lost. Famous last words. The first three miles wove through the downtown area with quite a few twists and turns. The trail was usually clearly marked, but there were times where I made a wrong turn, stopped and stared for a while before finding my way. When I was finally out of downtown the trail straightened out but I was almost immediately halted by a freight train stopped across the the trail. I waited for a while trying to figure out a way around and almost gave up and headed back when it finally started moving. Just as I turned around at 5 miles the skies opened up and I spent the rest of the run in a torrential downpour with no rain gear. It was quite the experience, but I was grateful for the new scenery.<br /><div>
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<b>Week 3</b>: Finally my schedule allowed me to add a 4th day of running to the mix, even with our second road trip within a week. </div>
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<li><b>Tuesday</b>: 3 treadmill miles</li>
<li><b>Thursday</b>: 6 miles on hills. This was a great run for me because it was the first time I made it all the way around a challenging 3 mile loop twice. It's been a goal of mine for a while now but I always manage to talk myself out of it.</li>
<li><b>Saturday</b>: 11 miles through Lancaster County, PA. This was definitely one of my favorite runs in recent memory. It was sunny, yet chilly and the scenery was just amazing.</li>
<li><b>Sunday</b>: 3 easy treadmill miles at the hotel</li>
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<b>Total miles</b>: 23<br />
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<br />Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com1tag:blogger.com,1999:blog-7972106171161874389.post-76980281512872025612013-12-20T09:33:00.000-05:002013-12-20T09:33:07.621-05:00The Best of 2013As per usual, I am a little late to the party, but I sure do love<a href="http://misszippy1.com/2013/12/year-of-running.html"> Miss Zippy's</a> Year in Review. <a href="http://www.roserunson.com/2012/12/the-best-of-2012.html">2012</a> was a pretty good year for me and I am psyched to say that 2013 was even better! So let's get to it.<br />
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<b>Best race experience?</b></div>
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This year was pretty stellar when it comes to racing. I PR'ed in the 8k, 10k, 10 mile and half marathon distances. It's too hard to pick just one race so I'm going to break the rules on the very first question and pick 2 races. For the spring, my favorite memory is definitely the <a href="http://www.roserunson.com/2013/04/cherry-blossom-10-miler-recap.html">Cherry Blossom 10 miler</a>. I have wanted to run this race forever and it did not disappoint. I had a really strong run and had so much fun running through the streets of DC.</div>
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Without a doubt the <a href="http://www.roserunson.com/2013/11/philadelphia-half-marathon-race-recap.html">Philadelphia half marathon</a> will always be one of my favorite running memories. I have had the goal of a sub 2:30 marathon for 3 years now and I finally achieved it in my hometown. Coming off of a foot injury I worked hard all summer and it paid off this November!</div>
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<b>Best run?</b></div>
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I had to think hard about this one but definitely my 12 miler in Boston wins the title this year. I love Boston so much and miss living there, so it was awesome to have the chance to go back this past September and run along the Charles and on paths where I first found my love of running. Everything came together perfectly and I had a really strong run that day.</div>
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<tr><td class="tr-caption" style="text-align: center;">I will always love that dirty water</td></tr>
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<b>Best new piece of gear?</b></div>
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I'd have to say my Garmin 10. This year I committed to the Galloway method of training and like having my GPS and interval timer all in one.</div>
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<br /><b>Best piece of running advice you received?</b></div>
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This comes from my amazing partner in <strike>crime</strike> running, <a href="https://twitter.com/runbangrun">Bang</a>: "Stop running like an a$$hole". It might seem a little rough but, not only is it our sense of humor, but it came from a place of love. This year I've learned that pacing myself results in better overall times because I don't go balls to the wall in the beginning of a run only to blow up in the end because I wasted all of my energy in the beginning. I'm pretty sure this is the underlying reason for PRing in nearly every distance I raced this year.</div>
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<b>Most inspirational runner?</b></div>
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This is easy for me. After years of running and training solo, I found an awesome running partner and friend. It is so much nicer and easier having someone by your side through all of the ups and downs of training, a cheerleader at races and a therapist when you are injured. This year has been great for my running and I owe a lot of it to her. (Now if only her own foot would get better, I miss her terribly)</div>
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<b>If you could sum up your year in a couple of words, what would they be?</b> So much fun! I feel like I progressed so much this year and just had a great time doing it. Reeling from the confidence I've gained, I am so motivated for 2014 where I will attempt even bigger goals!</div>
Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com1tag:blogger.com,1999:blog-7972106171161874389.post-47096014884359601662013-12-16T12:01:00.001-05:002013-12-16T15:20:28.566-05:00RNR Raleigh Marathon Training Week 1Last week was the first week of my 18 week training cycle for my first full marathon! I had the thought to keep up with the training on my blog so I can look back on it afterwards and remember what I've done and how far I've come. I'm not sure how interesting and entertaining it will be for others, but I'm going to give it a go anyways!<br />
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As far as a training plan goes, I have my running group's plan for the long runs, but the mid-week runs are up to me to figure out. I wish I had enough extra cash for a coach, but I don't so I am going to do my best to figure out on my own what works best for me and my family's schedule. I've been checking out a few different sources like <a href="http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program">Hal Higdon</a> and the <a href="http://health.nytimes.com/run-well/">New York Times Run Well Blog</a> (Thanks <a href="http://eatprayrundc.com/">Courtney</a> for sharing this with me!). I'll have to compare them and figure out something that will work. But for the early weeks of training I am going to try to get in definitely 2 and maybe 3 mid-week runs. Add that to 2 runs on the weekends for 4-5 days of running per week.<br />
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I have a modest time goal (5:30) so I won't necessarily be focusing on speed during my training, but rather time on my feet. And hills. Lots of hills to prepare myself for running in Raleigh.<br />
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For week 1 I was happy just to have some structure back into my running. I didn't have quite the week I planned, but overall I am happy with how it went.<br />
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<b>Monday</b> - Rest<br />
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<b>Tuesday</b> - 3 easy miles on the teadmill + Core work<br />
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<b>Wednesday</b> - Sleep (after 3 nights of not being able to sleep, I slept right through the alarm. I needed it and didn't beat myself up over missing this run)<br />
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<b>Thursday </b>- 4.3 miles on the treadmill with the 2 middle miles at HMP. This run was just plain fun.<br />
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<b>Friday</b> - Rest<br />
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<b>Saturday</b> - 10 miles. 4 miles with my running group + 6 solo miles. Felt great to be out there for a long run since this was my first double digit run since the Philly half.<br />
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<b>Sunday </b>- I had planned for 3 easy miles but when this face is begging you to bake Christmas goodies with her you don't say no. Christmas memories >>> easy miles.<br />
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<tr><td class="tr-caption" style="text-align: center;">She's a goober. <br />
We set a family PR in rice krispy treat eating.</td></tr>
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<b>Total miles: 17.3</b><br />
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Overall, there's definitely room for improvement. Missing 2 runs in my first week does not bode well, but it was a nice gentle transition back into training after 3 weeks off.Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com4tag:blogger.com,1999:blog-7972106171161874389.post-1713166329717315572013-12-09T08:49:00.000-05:002013-12-09T08:49:37.424-05:00What's Next?Ever since Philly my running has been a pretty rare phenomenon.<br />
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I've been training since July, so I think both mentally and physically I was really needing to have a few weeks off. I really tried to get out there more, but I've found that I'm pretty good at talking myself out of things when the alternative is a warm down comforter and a hot cup of coffee in the morning.</div>
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But I know it can't last much longer because I have plans for the spring. Big big plans of the 26.2 mile variety.</div>
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On April 13th I'll be at the start line of my very first marathon!</div>
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I used to say I would never have the desire to run one. Then this summer I ran a 16 mile training run. It wasn't easy by any stretch of the imagination, but when I was done I started feeling like maybe training for 26.2 wasn't as far out of reach as I thought.</div>
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Once the seed was planted, I couldn't get it out of my head and I knew it wasn't a matter of <i>if</i> but <i>when</i>. One thing I knew for certain was a that I didn't want to wait for fall of 2014, so I started researching for the spring. I decided on Rock 'n Roll Raleigh as the best choice. Actually pulling the trigger to register was no easy task. I put more thought into my decision than almost anything I've done before. In the end, with the encouragement of my husband and my running partner, I decided to take the leap.</div>
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I'm excited and scared and every emotion in between. I know that I will have some obstacles along the way between juggling my family's schedule and training through the winter, but I really feel like I'm up for the challenge.</div>
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This past weekend my running group started its winter season. I decided to sign up again with the a Raleigh Galloway group again. To be honest this was another big decision for me because I had a hard time trusting the method towards the end of my training cycle for Philly. However, with my <a href="http://www.roserunson.com/2013/11/philadelphia-half-marathon-race-recap.html">5+ min PR</a><b> </b>and achieving a goal that had been eluding me for 2 years, I became convinced that this method is right for me at this point in my running. </div>
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I have a modest time goal but right now I think I am better served with just finishing my first full marathon strong and healthy. I'll be keeping tabs of my training here to both keep me accountable and to have a record of my journey. I'm pretty dang excited! </div>
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<a href="http://2.bp.blogspot.com/-HUH0yn5eXTM/UqXIV_5YgAI/AAAAAAAAH0E/FIYhTs2B40Q/s1600/Courage.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="http://2.bp.blogspot.com/-HUH0yn5eXTM/UqXIV_5YgAI/AAAAAAAAH0E/FIYhTs2B40Q/s320/Courage.png" width="320" /></a></div>
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This weekend my running partner surprised me with this Endorphin Warrior bracelet I've had my eye on. During the later stages of training for Philly the word "Courage" became my little mantra. The courage to push my limits, to venture out of my comfort zone and do what was needed to achieve my goals. I repeated it to myself when things started getting hard during the race. Now I'm using it to psych myself up for this huge goal I've laid out for myself. Here we go....</div>
Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com3tag:blogger.com,1999:blog-7972106171161874389.post-67258144389256034422013-12-01T22:19:00.001-05:002013-12-01T22:19:55.795-05:00Ridgewood Turkey Trot 8kThanksgiving weekend is winding down and I would seriously argue that every weekend needs to consist of 4 days of family, friends and all of the food.<br />
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On Thanksgiving morning, I met <a href="https://twitter.com/runbangrun">Bang</a> bright and early for the Ridgewood Turkey Trot 8k in Raleigh. I love me a good old Turkey Trot and was excited to run this one since it was my first time for this particular race.<br />
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I was not, however, excited for a temperature of 27 degrees at the start. I've been in the South long enough now to not be ok with that.</div>
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<tr><td style="text-align: center;"><a href="https://lh3.googleusercontent.com/-9V_wTYSf3CE/Uptro7MQPwI/AAAAAAAAHzk/JBa_mcyfunM/s640/blogger-image--1207067463.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://lh3.googleusercontent.com/-9V_wTYSf3CE/Uptro7MQPwI/AAAAAAAAHzk/JBa_mcyfunM/s400/blogger-image--1207067463.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Being friggen cold is better when your BRF is suffering along with you.</td></tr>
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I really didn't know what to expect from this race. I know that Turkey Trots are supposed to be fun low key races, but my early splits in the Philly half had me thinking that I could PR this race so that's what I set out to do. Besides the faster I ran, the sooner I'd be warm again.<br />
<br />
My goal was 55 minutes and I was excited to see my first 3 splits in the low 10's. Which, for me running 4:1 intervals, was a nice pace. I was psyched to be passing people on the hills and felt good running at a faster than normal pace. Mile 4 was my slowest thanks to a long gradual uphill, but I was able to recover for the last mile (my Garmin measured at 5.03) and finish strong.<br />
<br />
In the end I got my PR (53:09) and a picture with this giant turkey...</div>
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The rest of the day was spent basking in my runner's high and eating everything that was put in front of me. I hope you all had a great Thanksgiving!!<br />
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Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com1tag:blogger.com,1999:blog-7972106171161874389.post-3997965902354389552013-11-21T15:04:00.000-05:002013-11-21T20:12:38.853-05:00Philadelphia Half Marathon Race RecapSince late Spring/early Summer I have had one singular focus when it came to running: my first sub 2:30 half in Philadelphia. Every single run. Every single gym session. Every single plank. I came into this race with huge doubts and was even making contingency plans for a Spring half marathon. I really didn't think I was going to do it.<br />
<br />
Then came Sunday. And this:<br />
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<br />
That's a 5:40 PR!<br />
<br />
<b>Pre-Race</b><br />
Getting to the race was incredibly easy....exit hotel at an ungodly hour of the morning and follow all of the other runners on the street to the start line. This is the largest race I've done and it was amazing to be in my hometown with 30,000 other runners.<br />
<br />
There was a lot of communication from the race organizers that there would be security checkpoints to enter the starting area and to allot enough time to get through them. We were in line for approximately 3 minutes. We checked our bags and waited for the portopotties before walking around the art museum to our corral. I was assigned the Orange corral but moved back to the Blue (last) corral to stay with one of my friends as long as we could.<br />
<br />
As we were listening to the waves before us being released I kept getting the sense that today was going to be my day. Each wave was released to its own song. We heard the Rocky theme, which got us all excited. Then the next wave got New York, New York, which pumped up my favorite New Yorker, <a href="https://twitter.com/runbangrun">Bang</a>. The next wave got Sweet Caroline, which made my Boston-loving heart happy. Finally, our wave was released to Avicii's Wake Me Up which was designated our official Philly Road Trip Fist Pumping Song. We were psyched and ready to go.<br />
<br />
<b>Miles 1-3 (10:35, 10:29, 10:45)</b><br />
These miles were pretty flat and I felt pretty strong from the onset. I was a bit shocked to see my first mile split. I made a mental note to slow down, but clearly, I was not very good at that. The course was super flat and the crowd support was amazing. By the time the 3rd mile beeped I knew I had to get serious about slowing down. I was pretty sure I wouldn't be able to keep up these paces through the whole race.<br />
<br />
<b>Miles 4-6 (11:16, 11:10, 11:11)</b><br />
Around mile 4 I was having a little mental breakdown about keeping up the pace. In mile 4 I was able to slow down a little and was happy to see I was still above race pace. My effort was strong but doable. I focused at this point on making it to mile 6 where <a href="https://twitter.com/knittnerd">Melanie </a>and <a href="http://fromfrantoflash.com/">Fran </a>would be waiting for me. I struggled a little bit coming up South Street and back towards Independence Mall. I relied heavily on the crowd support. I was pretty excited to see that I was still below race pace. High fiving my friends gave me the boost I needed to head into the hills that were coming up.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-NCvCI3MCPdY/Uo5it-jqzwI/AAAAAAAAHys/6kPcXWjmyXc/s1600/photo+5.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-NCvCI3MCPdY/Uo5it-jqzwI/AAAAAAAAHys/6kPcXWjmyXc/s1600/photo+5.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So happy to see my friends!</td></tr>
</tbody></table>
<br />
<b>Miles 7-10 (10:37, 11:30, 11:03, 12:23)</b><br />
Mile 7 was a steady down hill and I let myself go down that one. I knew that mile 8 would be a steady incline for the entire mile. I was happy that I had banked quite a bit of time and that took some of the pressure off. Mile 8 was in University City and the drunken college students were pretty entertaining. This mile was tough, but I kept thinking off all of my runs in Umstead and I knew I could handle the hills in front of me. I was pretty psyched to see that this mile was only 10 seconds off of my goal pace. But I knew that the hill at the zoo was going to be harder so I put my music on and focused on getting through mile 10. I kept telling myself to get through this hill and it would be easy sailing until the end. The hill was steep and most of the people were around me were walking. I willed myself to make it through my intervals. I wasn't surprised to see my split on this mile.<br />
<br />
<b>Miles 11-13 (11:05, 11:14, 12:15)</b><br />
Mile 11 was the reward for mile 10. It was scenic, downhill and fun. It was the funnest mile I have run in quite some time. Unfortunately my left hip,which had been nagging me since the first half of the race, was starting to get worse. I just had it in my mind to finish the race. My Garmin 10 wasn't set up to show me my overall running time so throughout the whole race I had no idea where I stood in terms of PRing. I could see my interval timer and my pace but not my overall time. I had been trying to do the math and knew it was a possible sub-2:30 but I wasn't completely sure. I couldn't wait to cross the finish line and find out. The last mile was a complete struggle because my hip was so incredibly sore.<br />
<br />
<b>Mile 13.1 (9:32)</b><br />
As we rounded the corner back to the art museum I turned off my music and soaked in the finish line atmosphere. There were people everywhere and I was so excited to finish. I saw Mel and Fran again at the finish and was so happy to be done. I threw my arms up at the finish line and looked at my watch to find out that I made my goal and crushed my previous half PR by nearly 6 minutes.<br />
<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-0F69U8Nssv8/Uo5jOtTvcCI/AAAAAAAAHy0/EVDtunt7S3k/s1600/photo+4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-0F69U8Nssv8/Uo5jOtTvcCI/AAAAAAAAHy0/EVDtunt7S3k/s320/photo+4.JPG" width="201" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pain face at the end.</td></tr>
</tbody></table>
<br />
I have worked so hard this summer and through a couple of injuries and I was so excited by my time. This was one of the best races I have ever run. It was so well organized, the course was spectacular, and the spectators were amazing. The fact that I PRed in a race in my hometown just made it all the more sweet.<br />
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<br />
The rest of the day was spent eating, napping and more eating. This was without a doubt one amazing weekend.<br />
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<br />Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com9tag:blogger.com,1999:blog-7972106171161874389.post-29997224550688903092013-10-21T13:28:00.001-04:002013-10-21T13:28:49.093-04:00Bull City Race Fest Recap<div class="separator" style="clear: both; text-align: center;">
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<a href="http://2.bp.blogspot.com/-ZI0ewVStzpQ/UmU9tZoXESI/AAAAAAAAHxQ/kzyCX9KIpUQ/s1600/bcrf-runbullcity-bull-web-620x322.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="166" src="http://2.bp.blogspot.com/-ZI0ewVStzpQ/UmU9tZoXESI/AAAAAAAAHxQ/kzyCX9KIpUQ/s320/bcrf-runbullcity-bull-web-620x322.png" width="320" /></a></div>
<br />
<br />
Yesterday was a bittersweet day as I ran the Bull City Race Fest as part of <a href="http://www.roserunson.com/2013/08/team-josh.html">Team Josh</a>. As I have mentioned. Team Josh was organized by my friend Kelly who lost her 3 month old son to SIDS this past summer. Originally her goal was have a few friends run with her and raise $3000 for SIDS research and awareness. By the morning of the race there were 85 team members who raised over $6000! It was truly amazing to watch something positive come out of such an unspeakable tragedy.<br />
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<tr><td class="tr-caption" style="text-align: center;">Team Josh</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-CCHUsM2oDwU/UmVhqzx0tyI/AAAAAAAAHyA/8xbtuj9FaLk/s1600/IMG_0544.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://3.bp.blogspot.com/-CCHUsM2oDwU/UmVhqzx0tyI/AAAAAAAAHyA/8xbtuj9FaLk/s400/IMG_0544.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our Team Josh shirts</td></tr>
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<br />
His <a href="http://cjsids.donorpages.com/Memorial/JoshuaSmedley/">donation page</a> will remain open so people can continue to support the CJ Foundation in Josh's memory.<br />
<br />
The race itself was pretty familiar to me. For the past two years I have run the half marathon when it was part of the Ramblin Rose race series. The half marathon course is wicked hilly so I decided to save myself for Philly this year and signed up for the 5 mile run since I've never done one.<br />
<br />
<i>(Can I pause here to say "WTH?" when it comes to the distinction between an 8k and a 5 miler?!)</i><br />
<br />
Anyhow, the race itself was great. It is a route I am very familiar with so I was not shocked by how hilly it was. I knew when I should hold back and when I could release the brakes. I was hoping to keep my pace right around my half marathon goal pace (11:20ish) using my 4:1 intervals. It would be a true test because I ran 10 hard miles the day before and my legs were tired.<br />
<br />
The course was really crowded so I did the best I could. Miles 2 and 3 were below goal pace, which is awesome because those were the two hilliest miles, but I paid for it in the last two miles. Every time things got tough I thought about Kelly and Josh and that seemed to pull me through.<br />
<br />
I was pretty excited during mile 2 to look over and spot a <a href="http://www.oiselle.com/">Oiselle </a>singlet and realize it was my Twitter buddy <a href="http://eatprayrundc.com/">Courtney</a>. I love that because of the running community on Twitter, you are quite literally able to meet someone for the very first time in the middle of a race and start up a conversation like you've known each other for a while.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ccC747mo_W8/UmVgwl9V0QI/AAAAAAAAHxw/cHAvVeV_67A/s1600/BCRF.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://1.bp.blogspot.com/-ccC747mo_W8/UmVgwl9V0QI/AAAAAAAAHxw/cHAvVeV_67A/s400/BCRF.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and Courtney at the finish</td></tr>
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<br />
I was able to run with Courtney for one of my intervals before I sent her on ahead. The rest of the race went well and I was glad to get the experience of running planned intervals during a crowded race. (This was my first race using the Galloway method. I have a lot of thoughts on the method that I'll save for a whole other post.)<br />
<br />
My goal was to come in under an hour and my finish time was 59:26. Everyone I talked to said that their Garmins measured the course as 5.2 miles (just like mine did), which would make my average pace not too far off of my half marathon race pace. On a hilly course and on tired legs, I was pretty pleased with that.<br />
<br />
Because the 5 mile finish was not at the same place as the start line, I cooled down with a walk back to the starting area (which is also the area for the half marathon finish). A bunch of people from Team Josh were at the finish line waiting for Kelly to finish the half. We all cheered so loud when she made her way through. Her strength and grace through her ordeal is simply amazing.<br />
<br />
They were also having a food truck rodeo at the finish area so I waited in line for over 20 minutes to get the most amazing fries ever. They were from the Greek food truck and were covered with lemon juice, olive oil, oregano and feta cheese. They were delicious.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-t_21aQT81Uw/UmVhrAk8tNI/AAAAAAAAHx8/EOn-7YUe3ak/s1600/IMG_0579.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-t_21aQT81Uw/UmVhrAk8tNI/AAAAAAAAHx8/EOn-7YUe3ak/s320/IMG_0579.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">They were amazing!!</td></tr>
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<br />
But I was only able to get about 5 bites before I freaking dropped them on the ground. I swear I almost ugly cried in front of a bunch of strangers.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-nOBG7oimAis/UmVgc-qNc5I/AAAAAAAAHxo/1hFAWvvTsc8/s1600/giphy.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-nOBG7oimAis/UmVgc-qNc5I/AAAAAAAAHxo/1hFAWvvTsc8/s320/giphy.gif" width="302" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I don't really care about Dawson. #TeamPacey forever.</td></tr>
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I decided then and there it was time to go home. Overall it was a great race and we raised money for a great cause.Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com0tag:blogger.com,1999:blog-7972106171161874389.post-52477858878279897672013-10-10T12:22:00.001-04:002013-10-11T15:33:33.348-04:00Prepping for PhillyOnly five and a half weeks until I get to go back to my hometown for the Philadelphia Half Marathon!<br />
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<br />
As I was in the process tweeking things on the blog, I came across a <a data-mce-href="http://roserunson.wordpress.com/2012/10/01/euphemisms/" href="http://roserunson.wordpress.com/2012/10/01/euphemisms/">post</a>
I wrote around this time last year. Six weeks from my goal race last
year and I was freaking out just a bit. What shocked me though was that I
could have written this same exact post this year as well.<br />
<br />
The
premise is this: I am rocking my training. I have a string of awesome
runs were I feel like a rockstar and then BAM! - it's 6 weeks before my
goal race and running sucks. The same exact thing is happening to me
this year.<br />
<br />
In the past few weeks I have had some pretty stellar runs:<br />
<br />
A 12 miler in Boston that was a full minute/mile faster than I had planned and I felt amazing the entire time.<br />
<br />
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<a data-mce-href="http://roserunson.files.wordpress.com/2013/10/img_0454.jpg" href="http://roserunson.files.wordpress.com/2013/10/img_0454.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="IMG_0454" class="alignnone size-medium wp-image-587" data-mce-src="http://roserunson.files.wordpress.com/2013/10/img_0454.jpg?w=300" height="300" src="http://roserunson.files.wordpress.com/2013/10/img_0454.jpg?w=300" width="300" /></a></div>
<br data-mce-bogus="1" />
Plus it was in Boston, my 2nd favorite city ever!<br />
<br />
I've had some pretty good 14 milers and a personal distance record 16 miler with my <a data-mce-href="https://twitter.com/runbangrun" href="https://twitter.com/runbangrun">favorite run buddy</a> too.<br />
I
am not concerned about making the distance - I've been recording some
of my highest mileage weeks recently and it feels really good. I do,
however, have major doubts I will be able to hit my goal times. I just
haven't been coming near my target paces during my training runs. While
initially I was inclined to freak the F out about that, I am coming to
the point of acceptance. I am not giving up my goal of a shiny new PR
and will continue to work as hard as I can in the next few weeks.
Ultimately this is not my job. I do this for fun and nobody but me cares
if I PR this race or not.<br />
<br />
I mean ideally I would love to see
progress from previous race times. To me it is validation of all of my
hard work. But the truth of the matter is that the mere fact I am making
it through this training cycle is a small miracle.<br />
<br />
First, I started off the training cycle <a data-mce-href="http://roserunson.wordpress.com/2013/07/29/injury-update/" href="http://roserunsslow.blogspot.com/2013/07/injury-update.html">injured</a>.<br />
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<a href="http://3.bp.blogspot.com/-yf27e7ARWGI/UfbOHTU-FLI/AAAAAAAAHqk/YaOtDJMFfww/s1600/foot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-yf27e7ARWGI/UfbOHTU-FLI/AAAAAAAAHqk/YaOtDJMFfww/s400/foot.jpg" width="300" /></a></div>
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Luckily,
after several weeks of not running, I was able to regain my fitness
pretty quickly and jump right into the thick of it. My foot still aches
after my longer runs, but I am learning to take care of it.<br />
<br />
And
now, as I type this at 10pm my husband is leaving to go back to work. The poor
guy has been working 16-20hr days for months. I've been left to handle
the house, the children and my own full time job practically on my own.
And each of these things is more important than numbers on a clock.<br />
<br />
What
I am trying to say is that no matter what the clock says in Philly, I
need to be ok with that. I need to have fun and be proud of myself for
even making it to the start line.Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com2tag:blogger.com,1999:blog-7972106171161874389.post-20518827072400691342013-08-26T15:51:00.001-04:002013-08-26T15:51:53.124-04:00Catching UpToday is the first day of school. I sent the big one off to 2nd grade and my baby off to kindergarten <sniff><br />
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We had a great summer filled with beaches:</div>
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Baseball games:</div>
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And pools:<br />
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My foot has been feeling great and I have been slowly ramping up my miles in some pretty fabulous places.</div>
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With the end of Summer and the Philly Half Marathon just 12 weeks away it is time to get serious about my training. I am trying hard to get back to the paces I was hitting in the Spring and I am hopeful that with some consistent running and extra time in the gym that I can reach my goal of PRing the half in November.<br />
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I've been training with the Raleigh Galloway group and am trying really hard to trust in the training method because I have seen people have great success with it. On the training schedule I have some pretty ambitious long runs that will build my endurance. During the week I will have shorter runs, which I will use to focus on speed. Hopefully the two will magically combine on race day!Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com2tag:blogger.com,1999:blog-7972106171161874389.post-20730040885742974372013-08-02T11:41:00.000-04:002013-10-11T15:26:01.626-04:00Team JoshThus far, running has been a purely selfish part of my life. As a mom to two young children and a wife to a man with an insanely busy job, running has always been that part of my life that is all mine. It is my time to get away from the demands of my family and to do something just for me.<br />
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In all of the races I have run I have never once been part of a team. I have never raised funds for a specific cause. Mostly, I never felt comfortable asking friends and relatives to donate money for my own personal hobby.</div>
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That is, until now. This October, I am running the 5 mile race at the <a href="http://bullcityracefest.com/" target="_blank">Bull City Race Fest</a> as part of <b><span style="color: blue;">Team Josh</span></b>. The team is being organized by my friend Kelly who tragically lost her sweet baby boy, Josh, this past June.</div>
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Kelly is a friend of mine from my neighborhood. We met through a local mothers' group. My daughter and one of her sons were in preschool together for a while. We ran a <a href="http://roserunsslow.blogspot.com/2011/10/photos-from-half.html" target="_blank">half marathon</a> together a couple of years ago. And earlier this year when she was pregnant with Josh I recommended my son's daycare for him.</div>
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During the afternoon of June 10th, Josh passed away suddenly and unexpectedly in his sleep in the home of our daycare provider. I can not explain the emotions I felt upon hearing this news. As a mother, my heart breaks for anyone who loses a child, the pain of which I can not begin to comprehend. The mere thought of losing one of my children is just too much to bear. My heart broke also for our daycare provider who, in the time we have been sending my son there, has become very dear to us. Watching both of these women endure this tragedy has been utterly heart wrenching.</div>
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In the weeks following Josh's passing Kelly has been the epitome of strength and grace. As a way to honor Josh's memory she has organized Team Josh to run the Bull City Race Fest and to raise money for the <a href="http://www.cjsids.org/" target="_blank">CJ Foundation for SIDS</a>, which raises money for SIDS research projects, organizations, support programs and public education and awareness campaigns.</div>
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If you are able, please consider a donation in Josh's honor to the CJ Foundation. No amount is too small. Click <a href="http://cjsids.donorpages.com/Memorial/JoshuaSmedley/" target="_blank">here</a> to go to his donation page. </div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Joshua Smedley March 2, 2013 - June 10, 2013</b></td></tr>
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Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com3tag:blogger.com,1999:blog-7972106171161874389.post-77633928548713649322013-07-29T16:43:00.000-04:002013-07-29T16:43:35.414-04:00Injury UpdateConsidering how my last post was almost two months ago....<br />
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Most of June was spent not running and looked a lot like this:<br />
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Throughout the beginning of June my foot hurt a lot, whether I was running or not. I would be sitting at my desk and it would be throbbing. After x-rays revealed nothing I was referred to a sports medicine doctor. I waited a week to get into see her. She ordered an MRI, but it was going to take <i>another </i>week to get that appointment. When I expressed my displeasure at having to wait so long, she was quick to remind me that I had a sore foot, not a brain tumor.<br />
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<tr><td class="tr-caption" style="text-align: center;">WTF did you just say to me?</td></tr>
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I was in total disbelief. I waited the week to have my MRI. The results came back negative for a stress fracture. I was diagnosed with a soft tissue pressure lesion. What exactly is that? I have no idea, because my email to my Dr went unanswered. I was told by another doctor in the practice that, in the absence of a stress fracture, I could resume my training and to return if I still had pain. There were two things of which I was positively certain: 1) I was going to try running again and 2) I was definitely not returning to this Dr's office.<br />
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By the end of June I was slowly making my way back to running. I started back pretty slowly. It was immediately obvious that I had lost a lot of fitness over the month and I was dismayed that the pain in my foot was not completely gone even after 4 weeks off. What was different though was that the pain was completely gone the next day after ice and compression. Throughout May I would run and have to take a week off for the pain to go away.<br />
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Should I have continued running? I'm not sure, but I was too stubborn and I wanted to run. As time progressed the pain would only appear after 5-6 miles on my feet. I would go home, ice and compress and be fine the next day. I am in the process of trying some new inserts in my shoes to help with tightness in my plantar fascia and that seems to be helping. On last week's 10 miler there was only a slight twinge around mile 8. Soon I will dabble in trying out different shoes. Hopefully my foot will continue feeling better.Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com1tag:blogger.com,1999:blog-7972106171161874389.post-70830418702976421272013-06-05T14:16:00.000-04:002013-10-11T11:39:25.084-04:00It's Not Just a RiverDenial, that is...<br />
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It's been a while since I felt I had anything worthwhile to write about.<br />
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After a busy early Spring with a<a href="http://roserunsslow.blogspot.com/2013/03/tobacco-road-half-marathon.html" target="_blank"> half marathon</a>, <a href="http://roserunsslow.blogspot.com/2013/04/cherry-blossom-10-miler-recap.html" target="_blank">2</a> <a href="http://roserunsslow.blogspot.com/2013/04/tar-heel-10-miler-and-runforboston.html" target="_blank">10-milers</a>, and a <a href="http://roserunsslow.blogspot.com/2013/05/cary-distance-festival-10k.html" target="_blank">10k PR</a>, I had convinced myself that me and running had gone the way of Ross and Rachel.<br />
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I convinced myself that I was mentally and physically worn out from a long winter of running and I just needed to back off of running for a little while. That nagging pain that I first felt during the Tar Heel 10 Miler on the side of my foot was pushed way down in the back of my mind.<br />
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What was really happening was that I would run, my foot would hurt, I would take a week off for it to stop hurting and run again only to start the whole cycle over again.<br />
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<tr><td class="tr-caption" style="text-align: center;">I miss my training too, dailymile.</td></tr>
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Eventually, I thought I had rested enough and had the whole thing kicked. The pain had dulled considerably and I had a perfectly lovely 6 mile run while I was in my hometown of Philadelphia this past weekend.<br />
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I ran along the river and it was everything you want in a run. The weather was amazing, the scenery was new, my legs felt awesome. I thought about how I was running on the same route as my goal race for this fall (the Philly half marathon) and how my training was going to be great. My PR dreams are well within my reach. I ended at the Art Museum feeling amazing.<br />
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Mostly amazing. I hobbled back to my hotel with a throbbing pain in my foot that could no longer be ignored. This cycle has been going on for 6 weeks now with no improvement. I have big plans for the Fall and I really don't want to make things worse, so I came home from my trip and called the doctor.<br />
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I then hopped onto Google for some ill-advised self diagnosis. Based on the precise location of the pain, I was fairly convinced that I have a stress fracture of the 5th metatarsal.<br />
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Not my foot, but the arrow shows where my pain is.<br />
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After 2 x-rays, the doctor (whose bedside manner was seriously lacking) told me he had some good news and some bad news. The good news was that there was no sign of a stress fracture on my films. The bad news was he still thinks I have one. So he is schlepping me off to a sports medicine doctor who can not see me until next week. Until then I have strict orders not to run.<br />
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So I left the doctor's office with a sore foot and no answers. To say I am frustrated would be an understatement. There are so many unanswered questions, but I am trying not to get ahead of myself here. Hopefully a different doctor can give me more answers. I just wish I didn't have to wait a week to get in there.<br />
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Until then, the elliptical and I will be getting pretty friendly....<br />
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<br />Rosehttp://www.blogger.com/profile/01705446089702141287noreply@blogger.com4